I've been asked to combine the nutrition stickies into one so that people don't have to scroll through so many stickies to get down the page.

There's really no way to keep the new recipes/meal ideas sectioned off; so please try to label each one that you submit as to which nutrition plan it fits in best with. So many of them are interchangeable with minor adjustments, anyhow, so maybe we can list some good ideas without confusing too many people.

Here Goes:

BFL Recipe and Meal Ideas:

~BFL Apple "Pie"~
Cut a medium apple up and nuke for approx. 2 minutes
add cinnamon, splenda and salt
add a serving of cottage cheese on top
Most Atkids can have this with green apples

~Berries with cottage cheese~
1 c frozen berries (blueberries, raspberries, etc. or you can mix them) - nuked for a minute and a half, then drained
stir in a packet of splenda
top with a serving of cottage cheese (2/3 c 1% CC for nutritional breakdown listed)
187 cal/3 g fat/23 g carbs(4g fiber)/19g protein

~Veggie Soup~
lean, drained ground beef or chicken
1 big can of tomato sauce + one big can of water
1 can of chopped tomatoes
1 large onion
green veggies of choice - celery, broccoli, cut-up brussel sprouts (spaceballs ), cabbage - I usually only pick a couple at a time, too many can be pretty overwhelming
For carbs - you can use corn, barley, a potato, brown rice, etc. - your choice
salt, pepper, cayenne pepper for taste

~BFL - Baked potato with cottage cheese~
Nuke one medium potato, slice open and eat with one cup cottage cheese on top - Yum!!

~BFL - Proatmeal
cook serving of oatmeal - I used 1/3 c with salt
when the oatmeal is done, put 1 tsp of sugar-free syrup, 1 packet of splenda, 1-2tsp cinnamon and 1.5 scoops of protein powder on top
Stir and eat!

The change for Atkin's people will be to concentrate on getting six servings of protein a day - 20 to 30 grams/3-4 oz per meal, depending on your size and calorie level goals. Otherwise, you can do Atkin's as you have been. There's a great recipe room you can get to by clicking the tab at the top of the page.

Here are some ideas - typical Atkin's/low-carb meals -

~eggs (2 or 3) with a slice of cheese, a small tomato and a sausage patty

~3 or 4 oz of some kind of meat (roast, chicken, meatloaf, fish, whatever I have cooked up) with some kind of green veggie plus a small amount of some kind of low-carb gravy or a bit of cheese

~sometimes for one of the meals, I'll have just protein, or protein and fat, especially later in the day, though I try to include veggies as often as possible - if I don't have the veggie, I'll have some kind of fiber supplement with the meal

~if I have "treats" (low-carb pumpkin cheesecake comes to mind), I'll have a serving of protein with it and count it as a meal

~I keep an easy-to-grab protein supplement around (I like Isopure whey protein, but protein powder for making shakes would be the same)

~Stirfry

~Low-carb Pumpkin "Pie" -
1/2 c canned 100% pumpkin mixed with a tsp. pumpkin pie spice, one packet of splenda and a little salt
Nuke this for about 35 seconds
Eat with a serving of cottage cheese (I use about one cup 1% CC)
Low-carbers can have a bit of whipped cream on the top
Counts (without the whipped cream and using 1 c cottage cheese) - 205 cal/3g fat/6 g net carbs(10g fiber)/29 g protein

Brown and drain the meats. Cook the onion (and peppers if you like) in a bit of coconut or other oil and add it to the tomato sauce and diced tomatoes along with the cooked meat. Season the sauce with the garlic, seasoned salt, cayenne pepper, italian seasoning and basil. Layer the lasagna as you usually would, except use the veggies where the noodles would go . Sauce on the bottom, then cabbage and a bit of spinach, then the cheeses, then more sauce, another layer of veggies, then sauce, then cheeses. Cover with foil and bake for an hour to an hour and a half at 350 degrees.
Divided into 12 servings:
234 cal/12.9g fat/8.4 net carbs(2.1g fiber)/20g protein
Entire Recipe: 2805 cal/155g fat/101.13g net carbs(25 g fiber)/235g protein

~Meatloaf - Low-carb version - I use RyKrisp crackers and eggs for filler

~Pronut Butter - You can vary the amounts for different ratios, but, basically -
1 T peanut butter
1.5 scoops protein powder
1 tsp sugar-free syrup
*If you can afford the carbs, you can have this on a piece of low-carb toast or on a RyKrisp or Wasa cracker

~Berries with cottage cheese~
1/2 c frozen berries (blueberries, raspberries, etc. or you can mix them) - nuked for a minute and a half, then drained
stir in a packet of splenda
top with 2/3 c cottage cheese
148cal/2g fat/11g carbs(2g fiber)/19 g protein
(I eat 2/3 c berries, because I don't mind the carbs and the calories are low for this meal. You could add whipped cream if you wanted to up the calories, but not the carbs)

~Veggie Soup~
1 lb of ground beef
1 big can of tomato sauce + one big can of water
1 can of chopped tomatoes
1 large onion
green veggies of choice - celery, broccoli, cut-up brussel sprouts (spaceballs ), cabbage - I usually only pick a couple at a time, too many can be pretty overwhelming
salt, pepper, cayenne pepper for taste

Makes 24
Nutritional breakdown per cookie:
120 cal/9.3g fat/2.6 net carbs/5.2 g protein
(1.6 g fiber per cookie)
You could have 4 of these for a meal, but the calorie count would be on the high side for one meal - 480 cal. - 2 cookies with 10 grams of protein from another source would be better (like a serving of cottage cheese)

These are BFL/BRx nutrition though some especially the [COLOR=green]Green Bean Chili[/COLOR], may be suitable for LC as well.

This is a great original recipe from AHM (Heather). Try this once and you'll be hooked!

Buffalo Black Soybean Chili

This is VERY easy and takes no more than an hour or so to cook. Have things chopped and ready though, as to be ready to throw them in when needed. Also, it freezes and travels well. I love taking it to parties and announcing what's in it after it's gone! No one ever can believe it's buffalo and soybeans!

In a 2 quart saucepan, saute onions in olive oil until wilted down, add in garlic and saute a couple minutes. Add in ground buffalo, breaking up with a spoon. When buffalo is almost cooked through, add in tomatoes, chipotles, and spices and simmer a few minutes. Add in beans. Simmer a few more minutes and then pour in chicken stock (or substitute beef stock or water). The longer you simmer, the more blended the flavor would be, so, depending on time you can use more or less stock but you will need to cook it down until there is just a little extra liquid. Add in salt to taste in the middle of the simmering process.

*Note - the more chile, the hotter it is, so add to taste. After years in New Mexico, we like it pretty hot.

Also, you could use regular black beans if you'd rather (my GI system prefers these though!). However, if you are using dried and not canned, add the soaked beans prior to the salt, chipotles or tomatoes - the beans WILL NOT SOFTEN otherwise (neat trick, huh?) Obviously it isn't a problem with canned. Also, it will take longer to cook until the beans are soft and you will need more stock. I have also added fresh corn kernals which is REALLY excellent!

***

This is an authorized BFL recipe that I got from a BFL party my trainer had a while back. It is very good!

White Chili

This recipe is perfect for those nights when you want a healthy meal but you aren't in the mood to cook.

Steam the chicken, then cut into small cubes. Place in a saucepan and add the rest of the ingredients. Stir together over medium heat until thoroughly heated. Serve with a salad.

***

This one sounds awful, IMHO, but I had it at a friend's home several years ago and was sold on it! It's been a regular for me ever since! I think it's great for BRx cycle 3 when your yellow carbs are low!

[COLOR=green]Green Bean Chili[/COLOR]

BRxers, this is perfect for Cycle 3! It may sound a bit strange but it tastes great!

Peel 4 large sweet potatoes and cut into 1-inch cubes. Place in a large saucepan and cover with salted water. Bring to a boil. Reduce heat, cover, and simmer 10-12 minutes or until fork-tender. Drain. Add the zest and juice from 1 orange, 2 tablespoons butter (we can sub Butter Buds), and a dash of salt. Beat with an electric mixer until the potatoes are light & fluffy.

***

This is another authorized BFL recipe that I got from a BFL party I attended. It's the favorite breakfast of Bill Phillips!

Slice the onion(s) and crush the garlic into some olive oil or coconut oil, fry a bit, then add tuna, mix altoghether, beat eggs together and poor over tuna mixture. Let it harden a bit, then scramble it all up, add beans and tomato sauce if you like. It's yummy and so green!!

Instead of garlic you can also add chilli paste or curry powder.
Enjoy!!

__________________
Currently in between C6 and C7

"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face…
You must do the thing you cannot do." — Eleanor Roosevelt

Whip it all up in a blender (put your egg whites in first!)
Make pancakes like normal from this batter. You can spray with the spray-butter, and if you like use SF syrup (log cabin, vermont, or other versions--can't believe I forgot the name of my favorite one--but I usually just eat them dry now).

Spray a single waffle-iron maker with Pam, pour in 1/2 cup of batter, light turns green when done. These tear into 4 triangles at the seams and make a great snack or portable meal. This above recipe makes at least 4 waffles and 2 is a serving. These are great dry (better than the pan/lite cakes), but you can still use syrup and spray butter if you must.

Plain shakes can be so boring...Here's a few flavorful ideas..add any of the following to a serving of protein powder, water, ice & sweetener to taste, then blend. If you like them a bit thicker, add a tiny bit of xanthan after you've blended the other ingredients. Use too much and you'll end up with glue! BTW, these ideas are taken from recipes at www.eatprotein.com that made me a shake addict long before I dreamed of bodybuilding!

Blend in a blender until cottage cheese is smooth. Cook on a Pam-sprayed skillet like pancakes and enjoy! You can also make these into muffins by pouring batter halfway into cups of a muffin tin and baking at 350 degrees for 25 minutes.

I also used paper muffin cups. I SUGGEST you spray them as well because mine stuck to the papper. The recipe makes 6 muffins. IF you ONLY make the 1 serving then be sure to fill the EMPTY muffin tins 1/2 each with water. It aids in the baking of the others.

These recipes are from the week of August 16 Tickle Your Tastebuds Challenge. Some are LC, others are more BFL-friendly and some can be tweaked either way. A little reminder: If you're counting calories, grams, carbs, etc., please do your own calculations using your own ingredients because different brands can vary enough to make a difference. Please check ingredients before buying new things. You don't want to be in the middle of making something and realize it contains something you're trying to avoid.

Posted by Marebear:

When I first started back again eating healthily this summer I was making at least 1 new recipe a week. I need variety or I get bored. My goal now is to find new and easy crock pot recipes that I can get ready in 5 min or so in the morning and then I will have supper ready after I get done lifting after work. So I'll look for a good crock pot recipe.

I am making one of the new recipes I found this summer today. It is rather high in fat, but since it is my free day I'm going to treat myself. I found the recipe somewhere online. It is really, really good I think. I made it for my sister and she wasn't too impressed, she thought it was too spicy. But if you like it hot, this is for you Also, the first time I made them I ate them for supper and sweated all night while I slept LOL so now I eat them for lunch. I figure all the sweating and heat has gotta burn some calories!!

Cut peppers in half and clean out seeds. (Hint - Now I wear gloves and don't use water until the very end. The water seems to do something to the peppers that and makes me have a crazy allergic reaction and my nose runs and I can't breath so I use the water just at the end to rinse them off) Fill the pepper halves with cream cheese and wrap with the bacon strip. Bake for 30-35 minutes at 350.

Posted by inatic:

I LOVE zuchini noodles. Just had them last night.

I had it with a recipe from my mom for chicken cacciatore.Very easy recipe too so I'll share. Could probably be done in the crock but have not tried it yet.

[COLOR=blue]Chicken Cacciatore [/COLOR]

1 frying chicken cut up into pieces.
1 clove of garlic(i use more)
1/2 can of tomato paste
1 onion diced
1/2 dry vermouth(i used one from the supermarket or use chicken broth.)
salt and pepper
1/2 lb mushrooms(Optional) sliced
water as needed

Saute onions,garlic and chicken.(if using musrooms saute separate )Remove chicken from the pan
add vermouth and reduce till almost dry. add tomato paste,salt and pepper. Return chicken to the pan . Cover and Simmer until tender. about 30-35 minutes.**If there is not enough liquid add a bit(1/4 c) of water while simmering. Do not thin too much. Add mushrooms just long enough to heat.

Can be served with brown rice,pasta or zuchinni noodles or spaghetti squash is great as well.

Alfredo Sauce (with fettuccine) From cookinglight.com

We used half-and-half instead of whipping cream and decreased the amount of butter and cheese ever so slightly to lower the fat by about 10 grams per serving. Atkins folks this is perfect!

**of course us low carbers are going to nix the pasta and maybe use the zuchs or spaghetti squash instead

First chop the bacon into small bits and start it frying over medium heat in a large, heavy skillet -- or better yet, just snip it straight into the skillet with a good kitchen shears. While the bacon starts frying, cut up your onion and pepper, and crush your garlic. When a little fat has cooked out of the bacon, add the cut up vegetables, stir them around, and let them start sauteing with the bacon.

Next, whack your cauliflower into chunks that will fit your food processor's feed chute -- don't bother to core it first, just trim off the leaves, and shred up the core. Run the cauliflower through the shredding blade. When the pepper and onion have been cooking for 5 or 6 minutes, add the shredded cauliflower to the skillet and stir it in.

Now, using your kitchen shears or a sharp knife, cut each raisin in 2 pieces -- I know, this seems tedious, but the raisins are by far the highest carb ingredient, so I've kept the quantity quite small. To distribute them through the dish, you should really cut them up. Stir the raisins into the dish, add the butter, and continue to cook the whole thing, stirring every few minutes and covering between stirrings, for 7 or 8 minutes, or until the cauliflower is tender-crisp. Don't let the cauliflower get mushy, or you'll lose all illusion of rice! Salt and pepper to taste, stir in the parsley, and serve.

4-5 servings. Assuming 5, each serving will have 6 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 5 grams. 2 grams of protein.

**If you'd like to increase the raisins to 3 tablespoons, you'll add 2 grams of carb per serving, for a total of 7 grams of usable carb, assuming 5 servings.

This isn't a "low carb" recipe, per say-just check out that low fat content-but it is low in carbs.

I had Stella's E-Z Italian Chicken Stew for lunch. It's good, but it sure is WHITE! There's 14 oz of stewed tomato's in it but it could use another can, maybe of diced tomatos. It needed to have water added to it. Maybe it wouldn't with the extra tomato. I'll make it again but with the tweak. And, yes, it is easy.

Stella calls this a 30-minute meal & says you can make it with fresh or frozen chicken. Just allow a bit more time if using frozen chicken. As the chicken cooks, you'll be able to easily pull it apart into bite-sized pieces with a knife or fork & a pair of tongs or move it to a cutting board for cubing.

Next to find someone around your house is creating ice cream, try this recipe for chocolate pudding pops. Yes, these really to taste like Fudgsicles! My Popsicle container only makes 4 so I filled an ice cube tray with the rest. They're just the right size for a quick treat! But next time I'm going to spray the inside of the mold with Pam. I broke one handle trying to unmold it!

Make pudding with skim milk in accordance with producer's directions. Once pudding begins to set, stir in the protein powder and blend well. Spoon mixture into homemade Popsicle containers and freeze. For handy, bite-sized treats, use ice trays to freeze these iced protein pops.

liteweight's tweak: If you want a lighter version (for those not doing atkin's style) of the protein/pb mix Mysti just referred to, you can use sugar-free soy milk or skim milk instead. (It's decent without the pb too--add a tsp of unsweeten cocoa too--like icing. ).

make a bed of salad, add canteloupe chunks, mandarin oranges, prosciutto ham thats been baked till crisp and cut into little pieces..toss in fat free raspberry vinegrette lots of fresh ground black pepper..and top with 1 cup grilled cajun spiced shrimp... its AWESOME!!
you can use other fruits.. any kind of berry or even bananas work..
this has become a favorite of mine..
I do BFL eating plan.

I made some low carb zucchini muffins. I wanted something I can take for a snack or have for breakfast that is quick. I can make these and freeze them. I used the recipe from the Atkin's site, but substituted whey protein powder for ground almonds (since I had some on hand). They were good, actually better than I thought they would be. I've tried other low carb baked recipes that were icky!! I plugged it all in ****** and came up with totals. The next time I make them I'm going to substitute sf applesauce for the oil. It will have 1/2 the calories (and only adds another 1 g carb) and I can eat 2.

Here's Stella's original protein bar recipe with my tweaks in bold. I am eating this for 2 meals a day right now while I'm on the computer in training class.

[COLOR=blue]Protein Nutrition Bar Recipe [/COLOR]

by Stella Juarez
Makes 10 bars

A nice little snack at a mere fraction of the cost of packaged protein bars and none of their glycerin, preservatives, or sugar, these low-fat bars are rich in fiber and taste great with a light spread of natural peanut butter across the top. Served with a protein drink, they make a well-balanced meal.

Preheat oven to 325°. Mix all dry ingredients in bowl and blend well. In separate bowl, combine eggwhites, orange juice, applesauce, & the sugar-free syrup and blend well. Stir liquids into dry ingredients until blended. The consistency will be thick and similar to cookie dough. Spread batter on baking sheet coated with non-stick spray. Use a 9x12 baking dish if you want a thicker bar. Bake until edges are crisp and browned. Cut into 10 bars and store in airtight container or freeze.

*If you find you want a more moist consistency, add a little more applesauce to the recipe for softness.

3. Place fish on the grill rack, tucking under any thin edges. If using a covered grill, close lid. Grill until fish flakes easily when tested with a fork. (For a covered grill, allow 4 to 6 minutes. For uncovered grill, allow 8 to 12 minutes, gently turning once halfway through grilling.) Serve the fish with salsa. Makes 4 servings.

Heat the oil in a heavy 5 ½ quart sauce pan over medium heat. Add the celery, carrot, and onion. Saute the vegetables until the onion is translucent, about 5 minutes. Season with salt and pepper, to taste. Stir in the tomatoes with their juices, chicken broth, basil, tomato paste, bay leaf, and thyme. Add the chicken breasts; press to submerge. Bring the cooking liquid to a simmer. Reduce the heat to medium-low and simmer gently uncovered until the chicken is almost cooked through, turning the chicken breasts over and stirring the mixture occasionally, about 25 minutes. Using tongs, transfer the chicken breasts to a work surface and cool for 5 minutes. Discard the bay leaf. Add the kidney beans to the pot and simmer until the liquid has reduced into a stew consistency, about 10 minutes. Discard the skin and bones from the chicken breasts. Shred or cut the chicken into bite- size pieces. Return the chicken meat to the stew. Bring the stew just to a simmer. Season with salt and pepper, to taste. Makes 4 – 6 Servings.

1 serving chocolate protein powder
2 T melted virgin coconut oil
a few drops of coconut extract
1-2 packets Splenda
warm water to reach desired conistency. A little will make it stiff and lumpy, more will make flat thin candy.

Mix. Plop between wax paper and smoosh. Let harden in refrigerator or freezer (if you're in a hurry )

My variations:

York Peppermint Patty

Add mint extract instead of coconut

Eggnog

Use vanilla protein powder, a few drops of rum extract and a couple shakes of nutmeg

EDIT: I just realized I have caramel SF syrup! I can almost taste it now...Chocolate Caramel Chews!!!

The flavors are limitless! I'm waiting for my next gallon of coconut oil to arrive, but I've got LOTS of extracts to try, as well as a few great flaors of DaVinci's. I can't wait to make a mocha one.

My Tip: This stuff is so good you may find yourself eating more than you should in one day. To avoid this, I make 1 serving at a time. I always make sure I use most of my oil for stir-frying so I get all those great fiber-filled veggies in!
------------------------------------------------------------------------------------

Directions:
1. Preheat oven to 350. Spray a 9x13 pan with cooking spray.
2. Place chicken in a large pot and cover with water. Bring to a boil, then reduce heat to low. Cook chicken until no longer pink in the center (about 15 minutes). Drain and let cool slightly. Slice or pull apart with 2 forks. Set it aside.
3. Lightly spray a large skillit with cooking spray and place over
medium-high heat. Add green onions, cilantro, and jalapeno and saute for 2 min. Add shredded chicken and 1 can of enchilada sauce. Cook, stirring occasionally, until heated through, about 5 minutes.
4. Pour the 2 remaining cans of enchilada sauce into a medium bowl and microwave until warm, about 2 minutes. Dip each tortilla into the sauce and fill with 1/8 the chicken mixture. Roll up and place seam-side down into prepared baking dish.
5. Pour remaining sauce over the enchiladas and top with shredded cheese. Bake until enchiladas are heated through and cheese is melted, about 15 minutes.
6. Divide lettuce onto 4 plates and place a portion of enchiladas on top. Top with a spoonful of salsa, a dollop of sour cream, tomatos and olives.

Directions:
1. Pour skim milk into the blender. Add PP and blend on high for 15 seconds.
2. Add frozen banana slices and blend on high for 45 sec or until
smooth (stopping blended to stir with a spoon and scrape sides if
needed).
3. Spoon into 2 dessert bowls. Top each with 2 tsp chocolate syrup,2 TBSP FF Reddi-wip, 1 tsp chopped nuts, and 1 marachino cherry.

My 'doctored' version
Russian tuna salad (2 servings)
drain 7 oz(approx) can of mixed starchy vegetables (or drain & rinse a can of white beans)
mix the vegetables/beans with some acid (lemon juice or vinegar)
chunk up the tuna and add to the vegetables
add enough ff maynaisse to make the mixtures wet
add 1 t or more of Dijon mustard

I've been having this for lunch 1 & 2. It's yummy -tastes like the Russian potato salad that you can get here. If you don't like tuna I don't see any reason why you can use any lean protein cubed in this this recipe.

We had this the first night on green salad: butter lettuce, walnuts & goat cheese

The second nite I added some splenda (dh has requested 'honey mustard dressing & it came close) on marinated vegetable salad: lightly steamed cauliflower & broccoli with quartered mushrooms and cubed bell peppers. i would have added green onions but they were too expensive.

Enjoy!

__________________I realized that there are no secrets. The equation is simply ass busting work + time = results. There are no shortcuts, no secrets, no easy solutions. Lyle McDonald

Cook and stir beef, onion, and garlic in 10-inch skillet over medium heat until beef is light brown. Drain; stir in tomatoes, and pepper. Break up tomatoes with fork. Heat to boiling. Reduce heat; simmer uncovered, until most of the liquid is evaporated, about 10 minutes. Cut papayas lengthwise into halves and remove seeds. Fill each papaya half with the beef mixture. Arrange in shallow roasting pan. Pour very hot water into pan to within 1 inch of tops of papaya halves. Bake, uncovered, at 350 degrees until papayas are very tender and hot, about 30 minutes.

***Note: I have used all meat options, but this last one was buffalo. It's leaner than the other options and looks and tastes like the beef. I usually get 5 or 6 of the papayas or you have left over stuffing.